When it’s time for a workout, you need to have enough energy available to burn, but equally, a large meal before a workout will just make you feel uncomfortable. What you eat, though, before a workout is important. What you eat, when you eat it, and how much you eat, all play a role in how much energy you have during your workout and how well your body will recover. It is best to eat around forty five minutes before a workout and longer for heavier meals. For the best results from your workouts, check out our top 12 pre-workout foods, snacks and drinks:
1. A cup of coffee before workout
You might be surprised by our inclusion of coffee on our list, but research has found that caffeine can make you enjoy your workout more. Caffeinated fizzy drinks are not so good though, as the gas will make you uncomfortable during your exercise, but a cup of black coffee (without added cream or sugar) will enhance your energy levels and can reduce after workout soreness in your muscles.
2. Just Oatmeal
Ideal fuel for the morning workout, a small serving of oatmeal will settle fairly quickly in your stomach; thanks to a high fiber content, the oatmeal will provide you with long lasting slow release carbohydrates, and also, oats contain vitamins of B group, which will help convert carbs into energy.
Bananas are top on the health experts list of pre-workout snacks. They are a great and convenient source of carbohydrates and they also contain potassium, which can help to prevent muscle cramps.
If you do have a bit of time for food preparation before your workout, slice an avocado and sprinkle with some lemon juice for a tasty snack. The avocado contains a host of healthy fats, which will provide you with a long lasting fuel for your work out session.
5. Pre-workout hydration
Drinking water before a workout is just as important, as the water that you drink during and after exercise. Ideally, you should be drinking around 18 ounces of water in the two hours prior to starting your workout.
6. Orange juice and oatmeal
Orange juice is rich in vitamin C and unprocessed oatmeal will keep your energy levels consistent during a workout and will clean your arteries. When you consume these two foods together, you also stabilize your LDL cholesterol.
7. Healthy fruit smoothie
Fruit smoothies will give you a good energy boost, as carbs from fruits break down fairly rapidly and are quickly digested. Try blending one banana, a cup of strawberries and half cup of blueberries (add some water if you need) and enjoy your wonderful pre-workout, antioxidant rich fruit smoothie.
8. Last minute top ups
If you haven’t eaten for some time and you’re just about to start on a workout, then you will need a quick energy boost. Best to keep it light and eat only a small amount, but, even a handful of dry fruits, an apple or a slice of wholegrain bread will give you some much needed carbohydrates.
9. Greek yoghurt
Easy on the stomach and filled with the protein and calcium you will need, Greek yoghurt makes a great pre-workout snack. For an extra energy boost, you can add some honey to it.
10. Berries mix: blueberries, strawberries & raspberries
By eating this beautiful mixture of berries you will give your body a boost of antioxidants. Not only this delicious treat looks and tastes fabulous, but also the mixture of fresh berries will provide your body with nutrients, vitamins, energy and volumes of health benefits.
11. Lean protein with veggies
Two to three hours before a workout, you can eat a combination of lean protein with green vegetables. This food combination will provide you with healthy nutrients your body needs, so that you’ll have plenty of energy to do your exercise.
12. A liquid alternative – Fresh orange juice
Even if you really don’t feel like eating anything, you will need some carbohydrates to burn. Just one glass of orange juice will give you a sensible amount of carbohydrates, enough to get the energy levels up in time for your workout.
Actually, you may not need a pre-workout snack. For many of us, fueling our workouts is very important, but, if you are very fit and are following a healthy diet, you may not need to eat specifically for your workout. If eating before a workout makes you feel unwell, best not to eat and workout, than not work out at all!
What to eat before working out? Do you have some other healthy eating tips? Feel free to share them in the comment section below.
Stay happy and healthy!
Source: Beauty and Tips